Workout Routine

Free

Shoulder Big Bicep Big Powerlifting

by HunterC

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hypertrophy shoulders and biceps powerlifting stuff

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Squat + Bench

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
25 lbs
15
100 sec
3
55% TM
25 lbs
15
100 sec
4
55% TM
25 lbs
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.2 lbs.

cable lateral raise

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
95% TM
145 lbs
2
100 sec
5
95% TM
145 lbs
2
100 sec
6
95% TM
145 lbs
2
100 sec
7
65% TM
100 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

squat

7 sets

cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

cable curl

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
90% TM
135 lbs
2
100 sec
5
90% TM
135 lbs
2
100 sec
6
80% TM
120 lbs
5
100 sec
7
65% TM
100 lbs
10
100 sec

bench press

7 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

rope pushdown

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2 sets

Deadlift

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
25 lbs
15
100 sec
3
55% TM
25 lbs
15
100 sec
4
55% TM
25 lbs
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.2 lbs.

cable lateral raise

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
90% TM
135 lbs
2
100 sec
5
90% TM
135 lbs
2
100 sec
6
90% TM
135 lbs
2
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

deadlift

6 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

lat pulldown

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

rope pushdown

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12
100 sec
4
65% TM
100 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

barbell row

4 sets

Bench

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
25 lbs
15
100 sec
3
55% TM
25 lbs
15
100 sec

cable lateral raise

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
95% TM
145 lbs
2
100 sec
5
95% TM
145 lbs
2
100 sec
6
95% TM
145 lbs
2
100 sec
7
80% TM
120 lbs
5
100 sec
8
65% TM
100 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

8 sets

overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
10
100 sec
3
75% TM
34 lbs
10
100 sec
4
75% TM
34 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead tricep extension

4 sets

cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

cable curl

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2 sets

Deadlift 2

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
25 lbs
15
100 sec
3
55% TM
25 lbs
15
100 sec
4
55% TM
25 lbs
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.2 lbs.

cable lateral raise

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
90% TM
135 lbs
2
100 sec
5
90% TM
135 lbs
2
100 sec
6
90% TM
135 lbs
2
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

deadlift

6 sets

Neutral/Underhand Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
29 lbs
15
100 sec
3
65% TM
29 lbs
15
100 sec
4
65% TM
29 lbs
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Neutral/Underhand Lat Pulldown

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12
100 sec
4
65% TM
100 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

barbell row

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2 sets